Everyone’s lifting plan varies as much as their choice of underwear or lack there of.
It depends on what you enjoy and your abilities. I didn’t just go to the gym and automatically know how to life properly. I watched YouTube videos, did research and checked out people (Sarah Bowmar, JoJo Sullians, Mama Laughlin and The Well Anchored Life). I also bought plans to see how everyone else did it. I also realized that if you have proper form and mind/body connection that you get more out of your workout. Also, along the way I have learned that you really only need 45 solid minutes of proper lifting. After 45 minutes your body has already reached fatigue mode and doesn’t continue to respond to the movement.
I TRY my best to lift six days a week and rotate the muscle groups constantly. I have a 30 day workout plan with rest days saved for Sunday or the 7th, 14th, 21st and 28th days. Do you have to lift as much as I do? Absolutely not. You workout as much or as little as your body, schedule and heart desires.
Remember lift what you can. That is why I did not include the weight I use. You might lift more or less that I do. You need to do what you are comfortable with and that is not going to hurt you. It should be heavy enough that by rep 13 to you are almost to exhaustion, therefore, rep 14 and 15 are a little harder.
I also rest 30-60 seconds between each rep. Giving your muslces that break in between makes the next set a little more difficult, which means it is working.
Here’s a sample of one of my days – shoulders.
- Seated Shoulder Press with Dumbbells – 3 sets of 15
- Arnold Press With Dumbbells – 3 sets of 15
- Delt Raises – 3 sets of 15
- Side Delt Raises – 3 sets of 15
- Delt Punches – 3 sets of 15
- Shoulder Press on the machine (3 ways) – 3 sets of 10
- Standing Alternating Dumbbell Press – 3 sets of 15
- Crawl Outs – 3 sets of 10
- Flys – 3 sets of 15
- Pull Ups (Assisted) – 3 sets of 15
And at the end just for an added burn I do this Shoulder Burnout from Sarah Bowmar over at Bowmar Fitness.
DISCLAIMER – There are some times that I can’t complete all of these in 45 minutes. I go through the list and complete the ones I can based on equipment availability. I like to mix it up. Also, if I am doing cardio that day I will save it for the end, after lifting. I have found, for me, that if I complete my cardio before I lift I can’t lift as long or as much.
No matter what you are lifting or how much the best thing to always do is to have a plan in mind before you go to the gym. I won’t lie, I am a list person, so, I write my workout down and screen shot it. I walk around with my phone reading my list completing the workouts I can for the day. I do not care if I look like a weirdo walking around the gym reading my workout plan.
– FloGrown Fitness Belle